Movement: Grasp a dumbbell with palm facing in. Bend over at a 70-80 degree angle. Try to create a flat back. Keep upper body steady. Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little. Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. Keep your spine in a neutral position.